Thread: back exercises

Originally Posted by steve09

1) i can do to work on my back mussles?
i dotn really have a lot of equitment i have lots of free weights but thts about it.

The back is comprised of a lot of muscles, so a decent variety of exercises are necessary. You'll want to primarily work your erector spinae, lats, rhomboids, traps, and posterior delts.

Erectors: deadlifts, PL squats, and good mornings are all killer. Hyperextensions and reverse hyperextensions are also great if you can figure out a way to do them. Deadlifts are king here.

Lats: rows, chinups, pullups, and pullovers are all good. I prefer to base my lat work around rows.

Posterior Delts: perpendicular rows and reverse flys.

Rhomboids: most lat and posterior delt work will also work the rhomboids.

Traps: shrugs, upright rows, and cleans. I love cleans. They will destroy your traps if done properly. Shrugs and upright rows just don't hit my traps like they should. Deadlifts can also do a number on your traps.

2)also im trying to get bigger shoulders ive just been doing the dumbel thing were u hold 2 by ur side then lift keepin arms stragh going out to the side. sorry i dont know what its called,,

Those are called lateral raises; this is an isolation exercise for your lateral deltoids. For your anterior deltoids, do overhead presses, incline presses, front raises, and upright rows. For lateral deltoids, continue doing lateral raises; upright rows also hit your lateral delts.

3)is there anything else i can doo to improve this?? and apart from situps what else is there i can do to work on abs?

I also like hanging leg raises, which you will need a pullup bar to do properly. I definitely suggest getting one. There are about a million variations of crunches. Don't forget to use weight either. I think weighted ab work is very important for a strong core and full development.

definitely do weighted ab work. do decline situps with weight, or even cruches with weight.

i LOVE deadlifts and have just gotten back into them after back surgery. id highly suggest incorporating them, but be careful with them. NEVER round your back over on any back excercise, make sure to always have your lower back contracted and arched INWARDS, not hunched over, or else you could really hurt yourself

Brillant thank you both very much for speedy replys,
is there a book i can get thast tells me how to do all these exercises? becuase at the moment im copying and pasteing the names of the exercises into google to see how to do them heheh
Thanks again
steve

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